You do not need special training, a cushion on the floor, or an hour of quiet to meditate. Every practice on this page can be done sitting in an ordinary chair, in whatever room you happen to be in right now, or even engaging in activities.
Each one is written out in full, in plain words. Read it through once, then simply do it. You are welcome to download the images to save them or print them.
If you are new to this, begin with the first meditation and stay with it for a week before you move on. Repetition is what makes a practice work. Doing four different mindfulness meditations once each teaches you far less than doing one meditation several times.
1. Beginning Mindfulness 1
What it is for: steadying yourself in about 30 seconds. This is the basic practice you will use the most.
How long: 30 seconds.
That is the whole practice. Its value is that it is short enough that you will actually do it — standing at the sink, waiting for dinner, sitting in the car before you turn the key.
2. Basic Mindfulness with Eyes Closed
What it is for: This is the foundation of every other mindfulness practice there is.
How long: start with 60 seconds. You can extend this exercise longer if you wish.
You can do this any time and any where and during any activity.
3. Mindful Viewing with Eyes Open
What it is for: Meditating with eyes open and paying attention to each moment wherever you are and whatever you are doing.
How long: 2 to 10 minutes.
This is a great mindfulness exercise for learning to pay close attention to everything around you and to be aware of every detail of what you are doing. This will help you avoid mistakes, accidents and help you make good decisions.
4. Mindfully Letting Go and Relaxing
What it is for: Worry, agitation, and the times when your mind will not let go of something. Also helpful for getting to sleep.
How long: 60 seconds or longer
Anxiety lives in the future and regret lives in the past. It is difficult to find peace, relax, have clarity or sleep when these emotions are distracting you. Work with this as often as possible throughout the day and evening. The more you practice the more effective this will become.
Which one should I start with?
I would suggest you do these in the order they are presented. Then mix them up as you progress. Do each one at least 2 times a day minimum. The more you practice these the more effective they will be.
I will add more mindfulness exercises here over time.
If you would rather follow a voice giving you instructions:
Reading instructions and then trying to remember them is its own small distraction. If you would find it easier to be talked through the practice from beginning to end, there are three guided mindfulness recordings on this site, each five dollars and yours to keep.
And if you have a question about any of this, please ask me. I answer every message myself.